image description

Monday, December 3, 2018

  Mon 12/3/18
Mobility: Shoulders
Strength/Skill: Find a max unbroken effort (MUBE) of either,
A) Toes-to-Bar
B) Kipping Knee Raise

Rest 2:00,
Then 2 Rd's:
20% of MUBE,
30% of MUBE,
40% of MUBE,
Rest as little as needed between percentages
Rest 1:30-2:00 between rounds
Met-Con: 7:00 AMRAP

DB Burpee Box Step Overs (24/20")
(F: 35s/20s) (S: 50s/35s)
Additional
Optional
Accessory
Work:
Wide Grip Lat Pull Down: 2x10
T-Bar Row (angled handles): 2x10
DB Alt. Hammer Curls: 2x10 each
*Deload: use moderate weight
Express 7:00 AMRAP

DB Burpee Box Step Overs (24/20")
(F: 35s/20s) (S: 50s/35s)
Barbell A. Pause snatch deadlift (at knee) + pause
snatch deadlift (power position) + snatch

2 @ 70%
2 @ 75%
2 @ 80%

B. Hang clean (below knee) + push jerk + split
jerk

2(2+1+1) @ 70%
2(2+1+1) @ 75%
2(2+1+1) @ 80%

C. BTN Snatch grip push press

Find a 5rm for the day (leave 2-3 in the tank)

+5-10kg from last week

D. Front squat

3 @ 85%
3 @ 88%
2+ @ 90% 
.